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Fist of Fury

Thursday 31/1/19

Shoulder work and incline presses. Plus some leg machine work.

Bicep Triset
1H Cable Curl 50 mm grip: 18 kg: 8, 8, 8.
Hammer Curl: 12.5 kg: 10, 10, 10.
1H Rev Cable Curl 50 mm grip: 14 kg: 6, 6, 6.

Tricep Triset
1H Cable Push-Down 50 mm grip: 23 kg: 8. 28 kg: 8. 32 kg: 8.
Kickback: 5 kg: 10, 10, 10.
2H Cable Push-Down: 50 kg: 10. 60 kg: 8, 8.

Don't remember the rep scheme so I just did something. Feels like I'm getting slightly stronger and arms feel like steel. This is by far the hardest thing I've ever done, makes me sweat just as much as high rep deadlifts and squats does. I would say maybe even harder than KTA but not as painful (yet). I should really do four sets. This was the first month and the first phase.
Next phase should be heavier weights, different exercises and five sets. I will try to do four sets and change the exercises. Unfortunately I can't follow the program entirely. I just can't curl with straight bars, actually not even with ez-bars. 
Only seven months left of the program :laugh

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Thursday 11/4/19 Triset for arms, some power cleans and lat pull-downs. Arm training is humbling to say the least, never knew a 7 kg dumbbell could be so hard to curl Friday 12/4/19 In

I will log my thick bar training here, separate from my other training log to easier keep track of what I did, later on. It will be a boring log for sure because I will not set any goals in numbe

Thursday 15/11/18 Grippers Left Hand: COC#2.5 - 3x2 reps FBBC 4X - one attempt GM 149 - single COC#2.5 - 5 reps GM 149 - single GM 146 - single Right Hand: COC#2.5 - 3x2 r

Fist of Fury

Friday 1/2/19

Grippers (RH)
COC#2.5 128-130# - 5x5
SM 161# - one attempt, hair from closing it again. Felt even better than last time, I thought I had it for a while.
Vulcan Light Set Practice - up to 6-6 x 3 (PR with this hand). I have barely trained setting lately I feel this is only because of arm training. I'm terrible at using my chest and lats, it's just triceps, biceps and shoulders when I set grippers :) 

Another good gripper session :laugh

Wasn't expecting to close the Tetting. Did it after the #2.5 just to mix things up a little bit. Next time I try will be sometime in mid-late March and then I will definitely close it. Some of my goals along the way will be:

102# - 5x20.
123# - 10x10.
128-130# - 5x10 (I did 1x10 on new year's eve).
140# - Not sure since I haven't worked with it in a while. 5x5 would be nice but that will probably take a little bit longer to reach.
 

 

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Fist of Fury

Sunday 3/2/19

Grippers (LH)
CBT W7D1 - This is no joke right now. Hand is very overtrained. Not sure if that's good or bad, time will tell.

Grippers (RH)
GM 140#: 2, 2, 2, 2, 1, 1.
First three sets was very easy, fourth and fifth was hard but I think it was because I didn't re-chalk and only took three minutes of rest between sets. I will chalk between every set and take five minutes of rest each time from now on. 

IMHH Sup/Pro
3 sets, low to high intensity.

Aggravated wrist injury on right hand that I got almost three years ago. Seems like this one is going to stay with me for the rest of my life. Might have to go to the hospital and sort this out, see if there's anything that can be done about it.

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Fist of Fury

Monday 4/2/19

Did some OHP at the gym and tried the 50 mm WW, arms were dead from wrist levering.

Thuesday 5/2/19

Grippers (RH)
GM 140#: 2, 2, 2, 1.

Wednesday 6/2/19

Grippers (LH)
CBT W7D2 - Almost got a double with the GM 149#. Can't remember when I felt this weak before, I can barely set the #2.5! Good thing is that I actually closed the GM under these circumstances.

Grippers (RH)
COC#2 102#
#1 - 20 reps with 20 mm block (3 min)
#2 - 20 reps with 20 mm block (4 min)
#3 - 19 reps with MMS (7 min)
#4 - 12 reps + 2 & 1 reps with 20 mm block (5 min)
#5 - 13 reps + 2 reps with MMS (5 min)
#6 - 10 reps with 20 mm block (5 min)
99 reps in total.

Some rubber band extensions. Legs and arms later at the gym, maybe some back as well if I have the energy for it.

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Fist of Fury

Thursday 7/2/19

Grippers (RH)
GM 149# - 4x1
SM 133# - 1x1

Cracked my skin open again on middle finger. Will rest for a while and use the Zenith's for volume, until it heals.

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Fist of Fury

Friday 8/2/19

RB 60 mm RH
Up to +60 kg with LH and a few singles @ +50 kg with RH. Was really tired and could not do much, got some Trisets in for biceps and triceps at least.

Saturday 9/2/19

1H Pinch

RB 50 mm Block
23.75 kg 3x3

IM Hub
Up to 25.75 kg

105 mm Wooden Block
Up to 25.25 kg

Everything on 20 cm loading-pin

Grippers (RH)
Zenith #2 - 5x20 with 1 min rest between sets

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Fist of Fury

Monday 11/2/19

Grippers (LH)
CBT W8D1

Rolling Thunder (RH)
52.25 kg - 45 reps

Will do some goblet squats, arms and shoulder work at the gym later. Hopefully my right arm is not dead by then. These high reps on RT is really killing the Brachioradialis. Makes me think that I need to strengthen my front levering more, to make more gains on thick bar.
 

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Fist of Fury

Thuesday 12/2/19

Did squats, arms and chest at the gym.

Wednesday 13/2/19

Arm training is still making my arms sore, despite training two times per week for over a month! Either this is the best arm routine ever or I'm the weakest human being on the planet :laugh

Car broke down for the third time since September, great, more walking in the snow... :yikes I guess that how it is when you drive German cars :grin:

RB 50 mm Pinch
26.10 kg 3x1

Rolling Thunder
Status check to see where I'm at right now.
LH: 78.75 kg (rpe 9-9.5)
RH: 76.10 kg (rpe 8-8.5)

105 mm Wooden block pinch
20.95 kg 3x3

I will start high rep training program for Rolling Thunder in a few weeks. I will not bother to try my max on grippers because I feel that it did not give me any peak strength, I know I will not set a new PR. I might try to do some heavy singles and see if I can get the FBBC gripper closed during the first period of the RT training cycle.
Will not do the program for right hand since I will be focusing on grippers with that hand.

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Fist of Fury

Thursday 14/2/19

DOHDL
140 kg 1x1
150 kg 1x1
160 kg 3x1
140 kg 3x1
140 kg 1x2

Incline dumbbell presses, triset for biceps and triceps and tried some armwrestling "curls" with dumbbell locked at the top on scott bench, just for fun.

 

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Saturday 16/2/19

Some back extensions, dumbbell rows and dumbbell clean and press at the gym.

Sunday 17/2/19

Grippers (RH)
GM 149# - 3 reps (PR)
Zenith #3: 10, 10, 10, 10, 10, 10, 9, 7, 8, 9, 8. (101 reps total) 3 min rest between sets.
5 min rest
Hybrid Elite 165# - 5 seconds isometric crush

Rubber band extensions.

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Fist of Fury

Monday 18/2/19

Grippers (RH)
GM 149# 1x1
Elite 177# - one attempt, couldn't set it properly so I wasn't able to move it at all :whacked
GM 149#: 1, 1, 0. Wasn't able to set it properly on last set, only rested 2-3 min between these.
SM 133# 3x3 with 20 mm Block

Grippers (LH)
GM 149# 1x1
SM 161# - one attempt, no improvment but better than last time I tried.
GM 149# 3x1
GM 149# - one attempt with 30 mm block, nope 🐸

Legs, chest and arms at the gym later, then after that I will do some wrist levering at home.

 

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Fist of Fury

Tuesday 19/2/19

Didn't have energy to train legs or wrists yesterday. Arm training is is so brutal, takes everything out of me. Will do later this week instead.

1H RB 50 mm Pinch
23.75 kg 3x3

Rolling Thunder
LH: 63.80 kg - 19 reps (rpe 9)
RH: 35 kg - 10 reps

1H 105 mm wooden block
LH: 26.95 kg dropped at lock-out
RH: 24.50 kg 1x1

20 cm loading-pin for all 1H pinch.

 

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Fist of Fury

Wednesday 20/2/19

Grippers (RH)
GM 149#: 1, 0 with 20 mm block
COC#2.5 123#: 10, 9.
COC#2 102#: 20, 18, 15, 12, 15.
100 reps total

IMHH Sup/Pro
3x20

Disgusting pump in my right arm and hand. Decent pump in my left.

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Fist of Fury

Thursday 21/2/19

1H RB 50 mm block
26.1 kg 1x1

Rolling Thunder
LH: 71.20 kg - 6 reps (rpe 10)
RH: 38 kg - 10 reps

Then some DOHDL. Up to 170 kg. This was my last deadlift session ever. I don't think I can improve much in this lift with the health condition I have unfortunately. So I rather spend time on doing things that I think are fun. My best DL was 195 kg, epic fail to quit before 200 kg, I know but I don't care. No point in doing something you don't enjoy doing. It has been proven so many times that you don't have to be a good deadlifter to be good in grip, so there's no functional need for me to train it either. 

Will focus on squats, that's the only PL I will do. When the summer comes I will focus on goblet squats, dumbbell cleans and presses. Dumbbells at the gym is a bit too light for goblet squats so I need to do it outside. I will not do any bench pressing either since I don't feel that it has any carry-over to OHP anyway.

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Saturday 23/2/19

Grippers (LH)
RB70 - 2x10 TNS
Atomgripz 92# - 2x1 TNS
COC#2 102# - 4x1 TNS
FBBC 4x 158#: 1, 0. (PR, very solid single on first set, could feel the handles touch. Second set missed with about 1 mm)
GM 149# - one attempt, 1 mm off

Guess CBT worked quite good for left hand as well. Didn't expect to close the FBBC gripper considering how bad my left hand has felt lately. I also maxed out on RT just a couple of days ago so this shouldn't really be my max.

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Sunday 24/2/19

Grippers (RH)
RB70 2x10 TNS
Atomgripz 92# - 2x1 TNS
COC#2 102# - 3x1 TNS

#1 -FBBC 4X 158# - Closed easily.
#2 - FBBC 4X 158# - Closed with 20 mm block, easily.
#3 -FBBC 4X 158# - Closed with 20 mm block, super easy.
#4 - FBBC 4X 158# - Closed with 20 mm block, easily.
#5 -FBBC 4X 158# - Closed with 20 mm block, easily.
#6 - FBBC 4X 158# - Tried to set it twice but couldn't get a good feeling so I never attempted to crush it.

Quite a PR on grippers, pretty good to close a gripper you never closed before, five times in a row. I have to be pleased with this and just keep on doing more reps like I've been doing since November. Final part of the crush felt incredibly strong today, never felt this strong at that part of the close before. I know I could have closed this gripper many more times if only my setting was stronger.

Rolling Thunder
45.5 kg 2x10

1H 105 mm wooden block
28.15 kg - no lift
23.20 kg: 1, 2, 2

Then it broke down, the nail I have attached to the pin fell out. Need to slam in a real screw hook in it so I can train safely with it.

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Monday 25/2/19

Face Pull
41 kg 2x15 

Seated Dumbbell Press
25 kg 2x10

Dumbbell Clean & Press
Up to 3x1 @ 40 kg with 50 mm grip

Goblet Squat
40 kg 2x15

Biceps Triset
Narrow Grip Rev Cable Curl with 50 mm grip: 32 kg: 10, 10, 10.
Wide Grip Rev Cable Curl with 50 mm grip: 32 kg: 6, 6, 6

Rope: 32 kg: 10, 10, 10.

Triceps Triset
2H Rev Grip Extension with 50 mm grip: 45kg: 8, 8, 8.
2H Extension with 50 mm Grip: 50 kg: 10, 10, 10.
Dumbbell Kickback: 7 kg: 8, 8, 8.

Glute Ham Raise 
2x10

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Tuesday 26/2/19

Grippers
RB 70 - 2x10 TNS
Atomgripz 92# - 2x1 TNS
COC#2 102# - 5x1 TNS

Left Hand
COC#2 102# - 3x3 CCS

Right Hand
COC#2.5 123#: 8, 8, 8, 8, 7, 6, 8, 6, 6, 8, 5, 5, 6, 5, 6 (100 reps total). 3 min rest between sets for the first 6 sets, then 5 min rest.

Ulnar/Radial Deviation with Sledge
3x15

RBA Dynamic Pinch
3x30

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Wednesday 27/2/19

Grippers (RH)
COC#2 102# 4x1 TNS
GM 140#: 1, 1, 1, 1, 1, 1, 0. with 1 min rest between each
COC#2 102# - 3x3 speed 30 mm block

Vulcan Light Set Practice up to B7-F6 x 2

Grippers (LH)
Two attempts with FBBC gripper, couldn't set it.

COC#3.5 175# one attempt, around 6-7 seconds. My setting is garbage right now, surprised that I could even hold it at all with such a bad set.

Vulcan Light Set Practice up to B7-F6 x 1

Triset for biceps and triceps some glute ham raises and lat pull-downs, finished with three sets of pull-ups.

IMHH Sup/Pro
2x20

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Thursday 28/2/19

Rolling Thunder (LH)
63.5 kg 1x2
68.5 kg 1x1
77.1 kg 1x1
81.7 kg 1x1

Grippers
Right Hand
RB70 2x10 TNS
Atomgripz 92# 2x1 TNS
COC#2 102# 3x1 TNS
COC#2.5 123#: 8, 8, 8, 8, 8, 8, 8, 8, 8, 7, 7, 6, 5, 5 (102 reps total). 3 min of rest between sets for the first 40 reps then 5 min rest.

Left Hand
COC#2 102# 2x5 TNS
COC#2.5 123# 1x1 TNS

RBA Dynamic Pinch
2x20
 

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Friday 1/3/19

Grippers (RH)
GM 149# : 0, 0.
GM 146#: 0.
GM 140#: 1, 1.

5 solid squeezes. Fatigued and only with 5 hours of sleep.

RB 60 mm RH Rev Wrist Curl
RH: 20, 20, 15.
LH: 20, 20, 15.

Finally found a way of doing reverse wrist curls that feels good. I'm extremely untrained in this movement. Hopefully it will be beneficial for me now that I can actually train it.
 

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Saturday 2/3/19

Grippers (RH)
COC#2.5 123#: 8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 7, 5 (100 total). 3 min rest between sets for the first 48 reps, then 5 min rest.

Will rest for a while now and let the skin recover a bit then try triples with the harder #2.5. Will aim for 75 reps with it.

Last day on week #8 for arms now. I have done this for two months now so I will write a little summary.

Tried some singles with dumbbell curls in strict form today just to see if I had made any progress for strength. Did a few singles @ 25 kg. I could do this weight for a few reps before I started two months ago but now the dumbbell felt like a toy, could probably have done 10+ reps. So I have indeed gained a significant amount of strength.

I have not measured my arms and I will not do that until I have done all eight months. But I have noticed that my arms are more developed now, especially the triceps and the bicep peak looks way better.

Also, muscle control in my left arm has improved a lot. Right arm feels like a rock, feels like I could break a baseball bat over it now. It's far beyond my left, which has always been the case but I feel like my left is catching up at a better rate than before. Which is good.

So far good improvments, which is a big relief, since this type of training is really brutal, I would be really disappointed if it didn't give me any results :D 

Body weight is still the same (97 kg). I have only done 3 sets, which is much less than the program says. I think I would have to go on a calorie surplus to be able to do the full volume. Which I don't want to do.

Six more months to go now.

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Fist of Fury

Sunday 3/3/19

Shallow Hub (LH)
18.75 kg 1x1

IM Hub (LH)
28 kg 1x1, hand was super tired here after the shallow hub.

Then some rubber band extensions and dexterity balls.

Monday 4/3/19

Warmup with face pulls and chest machine and some other shoulder excersises.

Tricep Triset
Seated 1H FP: 12.5 kg: 7, 7, 7.
Seated 2H FP: 12.5 kg: 10, 10, 10.
Cross Over Ext: 8 kg: 6, 6, 6. (I will change to something else here, feels like this one is going to lead to tendonitis in my elbow).

Bicep Triset
Chest suported concentration curl with dumbbells: 12.5 kg: 10, 10, 10.
Chest supported concentration curl with dumbbells wide off-set grip: 12.5 kg: 6, 6, 6.
Concentration curl: 8 kg: 8, 8, 8.

Never done any of these before so it was hard to find the right weights. Will try to up the weights slowly.

Seated Dumbbell Press
To 30 kg x 5, was really tired here.

Leg press was broken, which was good since it forced me not to be lazy... I finished with some back squats and goblet squats.
 

 

 

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Fist of Fury

Tuesday 5/3/19

Rolling Thunder
RH: 40 kg - 10 reps
LH: 65 kg - 20 reps (rpe 6.5)
 

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